Eating Rice Krispies Treats before working out might give you a little extra energy boost. This trend started with a TikTok post by sports dietitian Caroline Klinger, who highlighted that cereal is a great source of quick energy due to its simple carbohydrates, which quickly enter the bloodstream.
For people who can’t tolerate milk, Klinger’s suggestion of choosing Rice Krispies Treats over a bowl of cereal seems to be a smart alternative. While it’s effective, just like any other trend or claim, it does have some caveats.
Rice Krispies Treats can serve as pre-workout fuel because they are packed with simple carbohydrates, similar to low-fiber, non-whole-grain cereals and waffles. Carbs are a quick and efficient energy source since they bypass a lot of digestion and go straight to your bloodstream.
In addition to the energy boost, Rice Krispies Treats are convenient—they don’t spoil quickly and are easy to carry around. It’s best to eat them up to two hours before a high-intensity cardio or strength workout, but they might not be necessary for a casual bike ride or walk around the block.
If your workout lasts less than an hour, you might not need a pre-workout snack. These snacks are most beneficial for long, high-intensity workouts, during which it’s recommended to consume 30 to 60 grams of carbohydrates per hour of exercise.
One downside to Rice Krispies Treats is their high fructose corn syrup content, a type of added sugar that can lead to health problems like heart disease and type 2 diabetes if consumed in excess. It’s important to keep added sugars under 10% of your daily calorie intake. For example, if you consume 2,000 calories a day, try to limit added sugars to 200 calories. The pre-packaged Rice Krispies Treats have 90 calories and 9 grams of added sugar. You can also make them at home to control the sugar and butter content.
If you’re not into having Rice Krispies Treats or want to avoid added sugars, there are other snack options that can offer similar benefits without as much sugar. Choose healthy carbs that are easily digestible to maintain energy without feeling sluggish during exercise.
Whatever snack you decide on, be sure to hydrate well. While it might seem like whole foods like raw veggies are better, they’re best avoided in this case due to their fiber content, which can make you feel full or bloated and slow you down. Also, steer clear of saturated fats and proteins right before exercising since they digest slowly and require more energy to process.
Overall, having a pre-workout snack can be beneficial for long and intense workouts. Despite the added sugar in Rice Krispies Treats, their carbs can help provide the energy you need. Just remember to have them up to two hours before your exercise session. They’re ideal for more intense workouts rather than leisurely activities.
